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We all want to lose weight and be fit and healthy, don’t we? But what do most of us do? We take a firm decision to exercise, which only withers as days pass by. The exercises we want to do are tough, the results take time, and this bogs us down.

But, what if you can get slimmer a little faster and easily? This is where yoga comes into play.

Well, yes, you need to put in a little effort, but you will enjoy the process too! Go ahead and check out the ultimate yoga asanas that can help you lose weight.

The Poses

Setu Bandhasana (Bridge Pose)
Bhekasana (Frog Pose)
Dhanurasana (Bow Pose)
Shalabhasana (Locust Pose)
Naukasana (Boat Pose)
Pawanmuktasana (Wind-Releasing Pose)
Ardha Matsyendrasana (Half-Fish Pose)
Vakrasana (Half Spinal Twist Pose)


1. Setu Bandh (Bridge Pose)

How To Do It

Lie on your back.
Fold your knees and keep your feet hip distance apart. Ensure your knees and ankles are in a straight line.
Keep your arms beside the body with your palms facing down.
Gently inhale, and slowly lift your back off the floor.
Roll in your shoulders and touch the chest with your chin, without bringing your chin down. You must support the weight of your body with your shoulders, arms, and feet.
Both your thighs must be parallel to each other and to the floor.
Keep breathing gently.
Hold the position for a couple of minutes, and then come back to the initial position as you exhale.
Variations

One variation is lifting your right knee to your torso upon exhalation, and then inhaling and extending the leg perpendicular to the floor. Hold the position for a minute, and return to the initial position. Repeat the pose with your left leg.

Benefits

Gives a good stretch to the chest, abdomen, neck, and spine.

Helps improve digestion.

Calms the brain, and reduces anxiety and stress.

Caution

Refrain from performing this pose if you are suffering from neck or back injuries.

Here Is The Video – Setu Bandhasana

“Yoga calms me down. It’s a therapy session, a workout, and meditation all at the same time!”    Jennifer Aniston


2. Bhekasana (Frog Pose)

How To Do It

Lie down flat on your belly.
Take your hands back and try to grab your feet as you bend your knees upwards.
As you inhale, lift your chest, and squeeze your shoulders towards each other.
Ensure your heels touch your hips, and you are holding your feet by their toes.
Hold this position for about a minute and gradually return to the initial position.
Variations

You can perform ardha bhekasana (half frog pose) as a variation.

Simply lie on your belly and press your forearms against the floor. Lift your head and upper torso. Now, bend your right knee, and bring its heel to the buttock on the same side. Supporting yourself on the left forearm, bring your right arm back, and clasp the toes of your right foot. Maintain this position for about 30 seconds. Repeat with the other leg on the other side.

Benefits

Stretches the abdomen and the chest.
Improves posture.
Stimulates the abdominal organs.
Caution

Avoid the pose if you suffer from any injury to the neck, back, or shoulders.
Also, individuals suffering from migraine or high blood pressure must not perform this pose.
“A lot of exercise is mindless; you can have music or the radio on and not be aware. But if you’re aware in anything you do – and it doesn’t have to be yoga – it changes you. Being present changes you.”    Mariel Hemingway



3. Dhanurasana (Bow Pose)






How To Do It

Simply lie on the floor with your belly touching the ground.
Rest your hands beside your torso, palms facing up.
Exhale and bend your knees such that your heels are close to your buttocks.
Take your hands back and clasp your ankles. Ensure your knees are just hip-width apart.
Inhale and lift your heels away from your buttocks, while you simultaneously lift your thighs away from the floor.
Press your shoulder blades against your back and open your chest. Look forward.
Ensure you don’t stop breathing.
Maintain this position for about 20 seconds before you return to the initial position as you exhale.
Lie quietly for a few seconds.
Variations

Parsva (side) dhanurasana is one variation. You can perform dhanurasana as described above. After you have attained the final position, dip your right shoulder towards the floor, tug your left foot to the right, and roll over to your right side. Stay this way for a few seconds.

Initially, it might be difficult for you to perform this variation. But in the beginning, you can practice rolling to the sides without holding your ankles.

Benefits

Stretches and strengthens the abdomen and chest.
Improves posture.
Stimulates the organs of the neck and abdomen.
Caution

People with high or low blood pressure, migraine, insomnia, and injury to the lower back or neck must refrain from performing this pose.

“Yoga is a metaphor for life. You have to take it really slowly. You can’t rush. You can’t skip to the next position. You just have to breathe, and let go.” 

4. Shalabhasana (Locust Pose)


How To Do It

Lie on your belly with your arms rested beside your body. Your palms must be facing up and your forehead must rest on the floor.
Turn your big toes towards each other – this will inwardly rotate your thighs. Firm your buttocks.
As you exhale, lift your head, upper torso, arms, and legs away from the floor.
Firm your legs and heels, and ensure your big toes are turned towards each other.
Raise your arms such that they are parallel to the floor, and stretch them through your fingertips.
Push your arms towards the ceiling.
Look forward or slightly upwards. Keep the back of your neck erect.
Stay in this position for about 30 seconds. Exhale and return to the initial position.
Variations

Makarasana (crocodile or sea monster pose) is one variation. After you reach the final position of shalabhasana, clasp your fingers, and press the palms against the back of your head.

Benefits

Stretches and strengthens the shoulders, chest, and belly.
Stimulates the abdominal organs.
Relieves stress and improves posture.
Caution

Anybody with headache or serious back injury must refrain from performing this pose.
Individuals with neck injuries can support their forehead on a thick folded blanket.

“Maybe more than anything else, yoga teaches you to be still and calm under challenging circumstances.”    Chad Dennis


5. Nauka Chalan (Boat Pose):


How To Do It

Sit on the floor with your legs spread straight before you. Place your hands on the floor a little behind your hips, with the fingers pointing towards your feet.
Lift through your breastbone and lean back slightly.
Keep stretching the front of your torso.
As you exhale, bend your knees, and lift your feet off the floor. Your thighs must make an angle of 45 degrees with the floor.
Stretch your arms alongside your legs. They must be parallel to each other and to the floor.
Try to maintain the position for about 20 seconds. Return to the initial position.
Variations

Ardha navasana (half boat pose) is one variation that can be done.

After you have attained the final pose of navasana, clasp your hands at the back of your head. Exhale slowly, and lower your legs slightly. Stretch your elbows out to the sides, and ensure the tips of your big toes are in line with your eyes.

Benefits

Strengthens the abdomen and hip flexors.
Stimulates the kidneys and intestines.
Relieves stress and improves digestion.
Precautions

Individuals suffering from asthma, diarrhea, headaches, heart ailments, and low blood pressure must not perform this pose.
Pregnant and menstruating women must refrain from performing this pose.
In case you have a neck injury, perform this pose with your back near a wall. As you tilt your torso, you can rest the back of your head on the wall.


6. Pavanmuktasana (Wind-releasing Pose):


How To Do It

Lie down on your back and keep your legs straight. Relax.
As you inhale, lift your legs, and bend them at the knees.
Clasp the legs with both your hands, and try pressing them against your stomach.
Touch your chin with your knees. In order to do this, you might have to lift your head a little.
Stay in this position for about 20 seconds, and get back to the initial position as you exhale.
Repeat.
Variations

There are two variations for this pose. Sulabh Pawanmuktasana, wherein you keep your head on the ground instead of lifting it, and Ardha Pawanmuktasana, wherein you bend only one of your legs instead of both.

Benefits

Stimulates the abdominal organs, thereby increasing their efficiency and improving digestion.
Relieves constipation.
Helps reduce fat in the abdominal area.
Caution

Individuals who have had an abdominal surgery must refrain from performing this pose.
Anyone suffering from hernia or piles must also stay away from performing this pose.
Pregnant women must not do this exercise.


7. Ardha Matsyendrasana:



How To Do It

Sit on the floor with your legs stretched out straight before you.
Bending your knees, place your feet on the floor. Slide your left foot under your right leg.
Ensure the outer part of your left leg is on the floor.
Place your right foot over your left leg. Let it stand on the area outside your left hip.
Pressing your right hand against the area behind your right buttock, place your right upper arm over your right thigh.
Now exhale, and turn towards the inner side of your right thigh.
Stay in this position for about 30 seconds, and then return to the initial position.
Repeat on the other side.
Variations

One variation is keeping your left leg straight instead of wrapping it around your body. You can perform the rest of the pose as discussed above.

Benefits

Stimulates the liver and kidneys.
Stimulates digestion.
According to traditional texts, this pose increases appetite.
Caution

If you have a back or spinal injury, refrain from performing this pose, or perform it only under the supervision of a professional.


8. Vakrasana (Half Spinal Twist Pose)

How To Do It

Sit down comfortably in a cross-legged position.
Now turn only your lower body towards the right, extending your right leg and bending your left leg at the knee.
Keeping your left arm down, a little away from your body, bend your right hand and place it on the outer side of your left thigh.
Stay in this position for about 10 seconds and return to the initial position. Breathe normally.
Repeat on the other side.
Variations

To make the pose a little more comfortable, you can move the bent leg a little further away from the body.

Benefits

Helps reduce fat in the abdominal region.
Strengthens the spine.
Caution

People with serious spinal complaints must avoid performing this pose.
Pregnant women and people who have undergone recent abdominal surgery must not do this pose.

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